Backblasts

DATE: 2023-02-17
AO: Farm
Q: Sparky
PAX: Chile, Faceplant, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, arm circles, surrenders, beet pickers, wMH, calf stretches, neck rolls, wet Mozy THE THANG:
Tabata
Merkins 10 count per set
Front lunges
Squats
LBC
Flys
Wall sits
Merkins- 25 total
MARY: flutter kicks, penguin crunches, rosalitas
ANNOUNCEMENTS: Sparky leading Saturday
COT:
Make someone happy today. We ourselves become happy when we make another happy. Be kind. Be of service, Reach out to someone today. I ask our AO to put in Slack channel if they were able to make someone happy today.

DATE: 2023-02-17
AO: Patriot
Q: Big Short
PAX: 2 percent, Anchor Man, bogey, Booking, citrus, El Niño, Ice Tea, Lazlo, Legacy, My Space, Shake ‘N’ Bake, Smokey, Strange Brew, Sunshine, Wedding Singer, XL, Patchouli FNGs: None
COUNT: 18
WARMUP: Side straddle hops, yada, yada, yada

THE THANG: PAX divided into four groups. Each group does four sets of three exercises each, running a lap after each set. Once one member of the group finishes the exercise count, the group moves on to the next exercise.

Set 1: 70 shoulder presses, 40 lunges, 10 blockees.

Set 2: 70 mercans, 40 coupon squats, 10 blockees.

Set 3: 70 Atlas shrugs, 40 dips, 10 blockees.

Set 4: 70 curls, 40 jump overs, 10 blockees

MARY: the normal stuff, plus shoulder taps for Cable Guy.

ANNOUNCEMENTS: I’m a little fuzzy on what was said here.

COT: see the title of the workout.

DATE: 2023-02-14
AO: Freestate
Q: CashOnly
PAX: Butter, Cannoli, CashOnly, Deagle, Dungeon Master (Amon), FIFA, Horshack FNGs: None
COUNT: 8
Warm Up
· SSH x 25 IC
· Mountain Climbers x 15 IC
· Plank Jacks x15 IC
· Michael Phelps x 15 IC
· Cherry Pickers x 15 IC
· Windmills x 15 IC
· Arm circles – x 15 IC

The Thang:– Coupon Dora 5-4-3-2-1

Split in two teams – 4 sprints up the Jacob’s hill before taking turns o 500 Chest press
o 400 Upside-down rows
o 300 Jump over
o 200 Curls
o 100 Squats

If time – recovery with suicide burpees

Mary:
· LBC x20 IC
· Dying Cockroach x 20 IC
· Plank-o-Rama
· Sizers x20 IC
· Reverse Crunches x 20

DATE: 2023-02-15
AO: Patriot
Q: Anchor Man
PAX: bogey, Big Short, Legacy, Boiler, Shake ‘N’ Bake, Grape Ape, Maguire, Passport, Sunshine, Ice Tea FNGs: None
COUNT: 11
WARMUP: SSH, LBACs, hillbillies, cherry pickers, World’s greatest stretch down dog, cobra Kai

THE THANG: The Odyssey
Mosey to the Parking lot – lunges OYO for 20 yards
10 x Burpees

Mosey to Amphitheater
10 x Box jump
10 x Dips
10 x Derkin
*Repeat – second round, 25 x Box Jump

Mosey to Little Falls
20 x squat jumps

Mosey to Harrisonburg
20 x burpees

Mosey to Horizon AO
20 x merkins

Mosey around Horizon F3
5 x burpees

Mosey to Patriot AO
50 yard-sprint
MARY: 20 x LBC
ANNOUNCEMENTS: Grow Ruck
COT: Seizing a vision. Be determined. Don’t let setbacks take you away from your vision. Stay persistent.

DATE: 2023-02-15
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Sparky, Infinity
FNGs: None
COUNT: 4
WARMUP
SSH
Beet pickers
Willy Mays Hayes
Arm circles
Mosey

THE THANG
Sprint to end of the field
Glute bridges
Bear crawl to 1/4 of field
Bulgarian split squats
Crawl bear to 1/2 of field
Single leg glute bridges
Lunge walks to 3/4 of field
Reverse lunges
Butt kickers to beginning
Donkey kicks
5 10-count burpees
Motivators

MARY
Flutter kicks
LBCs
Penguin crunches

COT
You can’t have a good Thanksgiving meal without a little bit of ketchup on the side. Patrick Mahomes

I feel like, even if something goes wrong, I have confidence in myself and my team that we’ll fix it. Patrick Mahomes